Here’s Week 1 Of Your Exclusive Kayla Itsines Workout

This full-body workout program, which I created specifically for Refinery29 readers, is designed to help you get active and get moving in the new year. These workouts are all 28 minutes in length and are great if you're short on time or just want to get your workout done for the day. Best of all, you can do them anytime, anywhere.

Each workout in this series is made up of two circuits that contain four exercises each. Set a timer for seven minutes and complete the movements in Circuit 1, taking a 30-second rest at the end of each lap (a lap is all four exercises in a circuit) so you can maintain your form throughout the whole workout. (You should aim to complete as many laps of each circuit as possible within the seven minutes.)

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Then, rest for 60 seconds before beginning Circuit 2. Repeat both circuits again for a full 28-minute workout!

If this sounds confusing at first, don't worry — just take a look at the first day and my videos to get the hang of it.

There are five days of workouts here, which are meant to be completed over the course of seven days. How you complete them, and in which order, is up to you, but I don't recommend that you do resistance workouts on consecutive days. Instead, you should aim to include a LISS (low intensity, steady state cardio) or recovery session on the days between resistance workouts to allow adequate recuperation.

In this slideshow, you'll find the workouts, reps, and accompanying videos. But if you need more detail on how to perform these exercises, please download Week 1 of the Kayla Itsines x Refinery29 PDF here.

Next week, on Jan. 8, we'll share Week 2 of the program.

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EQUIPMENT: Dumbbells (5 - 10 lbs each), chair, and recovery band.

TIP: Short on time? Complete Circuit 1 and Circuit 2 for a quick 14 minute full-body workout. It might be speedy, but you'll still feel the burn!

Kayla Itsines is an Australia-based global fitness trainer with the SWEAT App.| Check out the food component of Clean Slate 2020, and our 30-day meditation challenge!

Day 1: Full Body Workout

CIRCUIT 1:

Four-Point Arm & Leg Extension
12 reps, 6 per side
Lay-Down Push-Up (Knees)
12 reps
Squat
12 reps
Caterpillar Walk
10 reps
Rest
30 seconds

This is considered one circuit or lap! You should aim to complete as many laps as
possible within seven minutes for each resistance training circuit this week.


CIRCUIT 2:

Incline Plank Rocks (Chair)
12 reps
Bent-Over Row (Dumbbells, Overhand)
12 reps
Side Raise (Dumbbells)
12 reps
Split Squat
10 Seconds
Rest
30 seconds

Day 2: Full Body Recovery

This routine should take you 10-15 minutes total, and you should complete it once through.

Glutes (Figure 4 Stretch)
80 seconds (40 seconds per side)
TFL (Foam Roller)
60 seconds (30 seconds per side)
Traps (Thoracic)
40 seconds
Four-Point Thoracic Rotation
12 reps (6 per side)
Single-Leg Straight Leg Raise (Rec. Band)
16 reps (8 per side)
Glutes (Foam Roller)
60 seconds (30 seconds per side)
Wide Child's Pose
40 seconds
Hip Flexor
80 seconds (40 seconds per side)
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Day 3: Legs

CIRCUIT 1:
Goblet Reverse Lunge (Dumbbell)

16 reps (8 per side)
Sit Squat (Chair)
12 reps
Hover leg Extension
16 reps (8 per side)
Glute Bridge
12 reps
Rest
30 seconds

CIRCUIT 2:
Double-Pulse Squat

12 reps
Static Lunge
16 reps (8 per side)
Extended Side Plank (Knees)
40 seconds (20 seconds per side)
Donkey Kick
16 reps (8 per side)
Rest
30 seconds

Day 4: Lower Body Recovery

This routine should take you 10-15 minutes total, and you should complete it once through.

Glutes
60 seconds (30 per side)
Calves (Foam Roller)
60 seconds (30 per side)
Hamstrings (Foam Roller)
60 seconds (30 per side)
Quads
80 SEC (40 per side)
Calves & Hamstrings
80 seconds (40 per side)
Single-Leg Straight Leg Raise (Rec. Band)
16 reps (8 per side)
Abductors (V-Sit)
40 seconds
Hip Flexor
80 SEC (40 per side)

Day 5: Arms & Abs

CIRCUIT 1:

Bent-Over Row (Dumbbells, Neutral Grip)
12 reps
Incline Mountain Climber (Chair)
20 reps (10 per side)
Band Pull-Apart (Rec. Band, Neutral Grip)
15 reps
Hover to Plank
12 reps
Rest
30 seconds

CIRCUIT 2:

Incline Push-Up (Toes, Chair)
12 reps
Incline Plank (Chair)
30 sec
Arnold Press (Dumbbells)
12 reps
Bent-Leg Raise
12 reps
Rest
30 sec
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